SUP Mag UK lo-res free to readers July 2014 lo-res - free to read | Page 58

The race season is quite busy,
so often there is only 2-4 weeks to prepare
for a competition. To break it down: 1-3
weeks hard training and one week before
the race of reduced training to recharge for
the race event. If it's your first race, choose
one which is no sooner than six weeks away.
This will allow you to plan for two blocks of
three weeks; two weeks training, then have a
rest week. At the end of this third week, try
to simulate a race – you’ll learn a lot from it.
You might want to consider if the recovery
period on the third week was too much or
too little. You could learn about the right
type of nutrition needed during the training
period or the type of hydration required
when you simulated the race. Once you
know this, you can move forward to the next
three week block and adjust where
necessary, maximising the time available to
ensure you are fully prepared. Normally
training starts on a low intensity level with
higher quantity. Closer to the competition

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the intensity becomes the priority and the
quantity reduced. The warm ups, cool
downs and rests are essential parts of the
preparation. It is important not to over train
and allow yourself a break, if your body
needs it. Training is not easy, especially if
you are training alone, but remember each
session is a step closer to success.
If you have ever prepared for a race before,
you know your diet has changed at some
point. It is important to be aware of the
right type and amount of nutrition at the
right time. Before a training session I want
to be hydrated and fuelled. If I’ve had a
large meal, I avoid training within at least
90 minutes. I aim to eat low GI foods which
are broken down slower in the body so the
energy lasts longer. If you need to eat
before training, fruit will keep you going for
a while. During paddling I always take
hydration with me in the form of water or an
isotonic drink. After a session, I eat within
30 minutes which aids a quicker recovery.

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